Tag Archive: anabolic



Click here to view video “After training – LOW or HIGH GI carbs?”

 

How to spike your insulin naturally to ignite growth and shed fat…this will tell you how.

The whole idea of immediate after training nutrition is three-fold:

  1. To flood your system with muscle-building amino acids.
  2. To create environment for repair, healing and recovery.
  3. To get your insulin levels spiked to ignite growth and speed up fat-loss.

 

Let’s look at each point individually.

 

FLOODING THE SYSTEM WITH MUSCLE BUILDING AMINO ACIDS.

After training your body needs protein (amino acids) to feed the muscles and help with the growth/healing process. The key here is NO FAT. If you take in even the least amount of fat it will slow down the process of replenishing the body to such a degree that the feeding after training becomes near worthless. After training your body requires amino acids that are quickly absorbed. The best way to achieve this is to take a couple scoops of whey protein in water (not milk = fat!). The whey protein got all the required amino acids and will give the body with all the protein it requires to grow/heal. Make sure the brand you are using have no carbs added and that it is only pure whey protein.

 

CREATING AN ENVIRONMENT FOR REPAIR, HEALING and RECOVERY.

It has been proven in various scientific studies that supplementing with L-Glutamine during and immediately after training adds significantly in providing the environment for recovery. Simply put, you will recover faster when you supplement with L-Glutamine.

 

TO GET THE INSULIN LEVELS SPIKED.

Insulin is the MOST powerful anabolic hormone in the body. Nothing comes close to it, not even testosterone or HGH. When insulin levels are spiked in the right way, the result is increased muscle growth and increased fat loss. Now how do one get insulin levels spiked after training? Well, Whey protein will already add to this effect but a compounded effect will happen when you consume the RIGHT type of carbs. Low-GI carbs cannot spike the insulin for any type of significant effect. That is the job of High-GI carbs. But don’t think chocolate here! ZERO fat must be in the carb. Plus it is highly advisable to use a natural, healthy high-GI carb with added fibre like a banana or apple to do the job. Vitargo is also a good choice.

This type of spiking is only effective immediately after training. Do not try it outside this window of training.

 

Summary

So after immediately training you need to consume the following:

  • L-Glutamine – 5g
  • Whey protein powder – about 40g
  • High-GI carb – Banana/apple or Vitargo

 

It is believed that this is an absolute key aspect of obtaining a “wow” physique and can be seriously beneficial in helping gaining muscle and shredding fat.

 

Wish you happy training!

Cheers…

Gert Louw

Gert sitting


99.99% of women will tell you “I don’t want to build muscles, just lose fat and tone”.

Now guys, keep on reading, this is going to come back to you!

When I even mention the words “weight training” to women they freak! They immediately conjure up the images that the media has brainwashed us to think of how women look that do weight training.

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If a woman does serious weight training naturally (without anabolic steroids) then the female hormone, estrogen, can and will never give her the appearance of a male in terms of muscle shape and size. This will ONLY happen when she starts using testosterone (anabolic steroids) that provides her with an abundance of the male hormone and thus starts changing the shape and appearance of her body and muscles.

Those women who understand this have risen to incredible heights with fantastic feminine body shapes.

A woman must do the same exercises that a man performs to get her body to look great. That exercises is NOT cardio. It is intense weight training, covering systematically all muscle groups stimulating muscle growth.

Those interested in the program I’ve been following: available now fully customised (for women also) on all levels, just for you. Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: 

https://gertlouw.com/my-transformation-secrets/

When growth occurs in both men and women, THAT is when the body starts taking on incredible shape. Muscles are what gives the body shape NOT low body fat! You can have incredible low body fat and you will look terrible, especially naked. Muscles are the key in BOTH men and women to give that killer shape.

The female hormone (estrogen) will only allow a muscle growth within the confines of this hormone, which means more subtle, feminine shaped muscles.

The male hormone is a potent muscle-building hormone and will allow muscle to grow within the confines of this hormone which means bigger size and more manly shaped muscles.

Now regarding the guys, NONE of the top bodybuilder of today are natural. They can only achieve such great size by using anabolics and other substances.

The male hormone will limit growth for men to an athletic and aesthetic body with serious weight training. ONLY by using anabolic steroids and the likes can you grow pass this natural limit.

body-typesC

A = SHAPELESS BODY DUE TO VERY LOW MUSCLE MASS.

B = THE MAXIMUM MUSCLE DEVELOPMENT THAT CAN BE REACHED FOR FEMALES AND MALES NATURALLY (WITHOUT ANABOLIC STEROIDS).

C = THE LEVELS REACHED WHEN MALES AND FEMALES USE ANABOLIC STEROIDS AND OTHER SUBSTANCES.

This clearly indicates the incredible effect, natural muscle development has on both the male and female body.

This is NOT called toning! This is called serious and intense resistance weight training. There is no other way for both men and women. To stimulate and build the muscles to achieve an awesome and incredible shaped physique.

So guys back to you! If any guy tells me he does not want to build muscles because he doesn’t want to look muscled, with respect, you have no idea what you are talking about. Muscles give shape to the body and muscle development in a natural environment only results in an incredible aesthetic physique.

If you tell me you want a shapeless body, then well, I understand but will still question your sanity!

So guys and girls…the point I am trying to get across is “DO NOT BE AFRAID TO DO SERIOUS RESISTANCE WEIGHT TRAINING – THAT IS THE ROAD TO AN AWESOME LOOKING PHYSIQUE AND THOSE THAT REALIZE THIS ARE IDOLIZED WHILE THE REST ARE JUST TREADING ALONG NEVER REACHING ANY SUCCESS.”

Click here to view video “Supplements that WORK”

Wish you all happy training

Cheers

Gert Louw


Click here to play video “How to eradicate joint pain”

 

Joint pain is probably the most common injury a bodybuilder struggle with. And the bad part is, as you pass the 40 y/o mark the challenges increases drastically to walk the narrow pain-free road with your joints.

In this article I will explain how to train to avoid /minimizing joint pain and then also give some options as a last resort for effective treatment considerations.

 

When we speak about joint pain then we generally refer to any of the following:

ARTHRITIS, BURSITIS (aka Tennis/Golfers Elbow), TENDONITIS

The good news is that all three can be nearly fully avoided, even for us older folks. (I am not taking into account genetic predisposition to arthritis or similar conditions)

 

A very effective avoidance principle

Few of us employ the basic training principles required for avoidance. It is so simple but our aim and eagerness to grow is the main culprit here.

The human body CANNOT take increasing punishment month after month for an extended period.

IT WILL BREAK! And the first to go is your tendons, joints and immune system.

Younger guys can get away with it to a certain degree but as you age your body has less testosterone and growth hormone available and the healing and repair slows down = breaking easier.

The avoidance principle is as follows: A Three month Building Phase must be applied and followed by a three-month Cutting Phase in a very specific way and repeated.

Click here to play video “Cutting & Building phases explained”

 

During the Building phase you will punish your body severely and consume higher calories. This is where growth occurs. You will increase the weight sizes (sets of 8 reps) with a maximum of 10% every 14 days. NOT MORE THAN 10%! Even if you feel you have to power, DON’T! Your tendons and joints need time to strengthen in a structured gradual approach. Bypassing this step-up gradual approach and you WILL run into joint and tendons problems. This I guarantee you.

The Building phase will be continued for a 3 month period.

Click here to play video “Building Phase diet”

 

At the end of the 3 months you will enter the Cutting Phase. This Cutting phase’s purpose is to allow for tendon and joint healing and to cut the body fat down for a shredded look with fewer calories consumed daily compared to the Building phase.  You will cut the weight sizes lifted on ALL exercises by 30% and increase the reps per set to be 15-20 for all exercises (from the 8 reps per set on the Building phase). You do NOT train to failure in the Cutting phase. Your body needs time to repair and strengthen the tendons and joints after the hammering of the Building phase. This is a CRITICAL approach for joint health and the moment you bypass this alternating Building/Cutting phase approach you WILL run into problems.

The Cutting phase is NOT a phase for growing muscles but simply to maintain them while allowing the body time (3-months) to heal and strengthen tendons and joints.

Click here to play video “Cutting phase DIET”

 

Three months is considered the safest and best approach for the length of the phases. If you lengthen the time of the Building phase, the risk for joint/tendon injury will skyrocket.

I again emphasize: Do NOT underestimate the importance this approach is playing for joint health. It is also a method employed by most successful bodybuilders.

 

Just a short note on TENDONITIS

Tendonitis is inflammation/damage of tendons and can sometimes be dealt with an over the counter medication like aspirin or ibuprofen (ask your health care worker).

Tendonitis can be fairly easily avoided/managed by applying the following basic principles:

  • Warm up thoroughly, gradually building the intensity level of your workout. Cool down after the session.
  • Train for a new sport before you start it. Start building strength and flexibility in the muscles you will use a few weeks or months in advance.
  • Learn the proper method/technique and use the proper equipment for any exercise or activity.
  • Work out regularly, not just once a week (4 to 5 days a week)
  • SLOWLY increase weight sizes (not more than 10% every 14 days)

 

Short note on Bursitis (Tennis/Golfers Elbow)

One of the primary reasons for tennis/golfers elbow is bad form/technique. The critical aspect that must be avoided is bending the wrist up or down when handling any weight. The wrist and hand must be 100% in a straight line with the forearm. The bending of the wrist inwards and outwards places severe stress on the elbow and it’s workings and is usually a primary cause for Bursitis.

 

Tips on how to deal with joint paint after exercise

  • Ice: The most straightforward solution is to apply ice to the affected joint. Immediately after an intense workout, put ice on your muscles and joints to prevent inflammation and speed up the healing process. However, ice will not solve everybody’s joint troubles.
  • Eat more raw vegetables: The vitamins and minerals in raw vegetables contain a number of helpful things that ease your joint pain. Designed specifically to fight the effects of muscle oxidation, natural vegetables are often your best option.
  • Avoiding painful exercises: Some workouts are more painful than others. Depending on your body’s shape, size, and flexibility, certain workouts could negatively affect your joints. If you haven’t been noticing significant gains from a specific workout, but have experienced joint pain, then you might want to cut that workout from your routine.

 

Supplements which treat joint pain
If bodybuilding is one of the most important things in your life, then you may want to consider taking a supplement to help ease your joint pain.

  • Omega 3 & 6 is a rather important supplement when dealing with joint pain. 3 tablets morning and 3 tablets evening usually sufficient. Also make sure you get enough good fat in – Peanut Butter, Avocado, extra virgin olive oil, etc…
  • Super Cissus has been show to help control joint pain. It is no wonder supplement but might help some to relief pain.
  • There is a natural substance found in high concentrations in our joint structures known as Glucosamine. Numerous double-blind studies have shown that Glucosamine produces better results in the treatment of joint pain than traditional drug therapy. The main function of glucosamine is to stimulate the manufacture of substances necessary for joint repair. Glucosamine is a well-tolerated, natural treatment. There have been no reported adverse reactions. In rare instances, some gastric discomfort was reported but was easily relieved by taking the supplement with food.
  • Other supplements worth trying: MSM and Chondroitin.
  • Deca Durabulin (an anabolic steroid) is available as a prescription from doctors for treating severe joint pain. It has great success (as many bodybuilders in the past can testify too) and is also a great lean muscle builder. So if you think you fall in this category – speak to your doctor and get the added benefit of muscle growth minus the pain.

 

Word of Warning

Any supplement (creatine for example) or anabolic steroid that enhances your power levels drastically with immediate effect will put you at severe high risk for joint problems. You might have the power now but your joints and tendons are not strengthened to deal with the power. Many, many anabolic steroid users run into this injury territory.

 

Wish you happy training and GROW. Cheers…

Gert Louw

GERT B&W

 

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